Frittata Sandwich with Spinach, Sun-Dried Tomatoes, and Avocado Mash Recipe
This protein-rich Frittata Sandwich features a fluffy, baked egg frittata with Parmesan and baby spinach, layered between toasted ciabatta bread with fresh lettuce, sun-dried tomatoes, and creamy avocado mash. Perfect for a quick, handheld breakfast that combines Italian flavors with wholesome ingredients.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 2 sandwiches
- Category: Breakfast
- Method: Baking
- Cuisine: Italian
- Diet: Vegetarian
Ingredients
Frittata
- 4 eggs
- ¼ cup Parmesan cheese, grated (optional)
- 4 cups baby spinach
- 1 tablespoon olive oil
- Salt, to taste
- Black pepper, to taste
Avocado Mash
- 1 avocado
- 2 tablespoons lemon juice
- Salt, to taste
- Black pepper, to taste
Sandwich
- 8 sun-dried tomatoes
- Lettuce leaves, as needed
- 2 pieces ciabatta bread, toasted
Instructions
- Prepare Egg Mixture: In a large bowl, whisk together the eggs, grated Parmesan cheese (if using), a pinch of salt, and black pepper until well combined.
- Wilt Spinach: Heat a pan over medium heat, add the baby spinach and cook for a few minutes until wilted. Remove from heat and mix the spinach into the egg mixture.
- Cook Frittata (Stovetop Option): Heat olive oil in a large non-stick pan over medium heat. Pour in the egg and spinach mixture, spreading evenly. Cover with a lid and cook until the edges turn slightly golden. Carefully flip the frittata and cook the other side for 2–3 minutes until fully set.
- Cook Frittata (Oven Option): Preheat oven to 400°F (200°C). Heat olive oil in an ovenproof skillet, add the egg mixture evenly. Cook on the stove for 5–8 minutes, then transfer skillet to the oven and bake for 15–20 minutes or until the eggs are firm and set.
- Make Avocado Mash: Peel and pit the avocado, then mash it with a fork. Stir in lemon juice, salt, and black pepper to taste.
- Toast Bread: Toast the ciabatta bread slices in a toaster or on a grill until lightly crisped.
- Assemble Sandwich: Spread mashed avocado on the top half of the toasted ciabatta. On the bottom half, layer lettuce leaves, slices of frittata, and sun-dried tomatoes. Close the sandwich with the avocado-covered bread slice and serve immediately.
Notes
- The frittata can be cooked either on the stovetop or baked in the oven according to your preference.
- Use freshly grated Parmesan for the best flavor, but it’s optional if you prefer a dairy-free version.
- Sun-dried tomatoes add a tangy sweetness; adjust quantity to your liking.
- The sandwich is best enjoyed fresh but can be wrapped and eaten as a portable breakfast or lunch option.
- For a crispier frittata, ensure the pan is well heated before adding the egg mixture.
